September 21, 2023

CrossFit – Thu, Sep 21
Welcome to week 1 of 5 in our gymnastics progression cycle!🎉🎉Good Luck. Don't Die.☠️  T-shirts are now available for pre-reserve! (limited sizes!!)End of summer dinner! Friday, October 6th – 5:45pm @ YoHo Rum Tacos🌮 (at the Wharf)


A. General

3 rounds

30s Air squats

30s Burpee/ Down & Ups

30s Plate ground to overhead @ light

B. Mobility

Ankle stretch with band

C. Specific

10/10 Step downs

10/10 Heel elevated glute bridge

10/10 Russian step up (front facing)

10/10 RDL with reach

Gymnastics (AMRAP – Reps)

1. Pistol Skill practice & Progressions

– Pistol squat to box/Pistol squat ascent

– Pistol Squat heel elevated

– Pistol squat with counter weight

– Pistol squat, band assisted

2. Max pistols in 2 minutes

TC: 15 minutes

Score: reps

Scaling options

Beginner & Intermediate

In the 2 minutes, pick the appropriate progression and perform “max reps” in 2 minutes

Metcon (3 Rounds for reps)

3 sets

1 minute @ each movement for max hold or reps

– Handstand hold against wall/free standing

– Suitcase walking lunges 1×50/35 lbs

– KBS 32/24kg

– HR Push-ups

– Rest

Extra Accessory
Upper Accessory (Checkmark)

3-5 sets

15 sec DB lateral raise hold

20 Ballistic band pull aparts